To get the most from Nordic walking and its many benefits, you need the right poles. Let’s look at their main features.
Nordic walking is generally done at a steady pace on flat or gently undulating ground. You need very little kit for this full-body activity: suitable clothing, good shoes and the right walking poles. Poles are essential to the sport — without them, it is fitness walking rather than Nordic walking. But what makes these poles different from hiking poles or trail poles? What materials, tips, grips and accessories are specific to the activity? Here is everything you need to know about Nordic walking poles!
Why use Nordic walking poles?
Nordic walking depends on walking poles: without them, it is not Nordic walking. Using them makes this full-body activity possible. It engages 90% of the body’s muscles and suits people of almost all ages and fitness levels. Nordic walking offers many benefits compared with fitness walking without poles. Let’s look at the main advantages of using Nordic walking poles and the benefits of this outdoor activity.
- Using poles engages almost every muscle in the body; without them, you use only about half your muscles.
- Nordic walking uses a wider range of movement and works more muscles. As a result, you strengthen and tone your core, arms and shoulders as well as your lower body.
- Using poles improves flexibility, balance and coordination between the upper and lower body.
- Using poles takes some of the load off your lower body, from the hips down. This reduces physical and muscular fatigue and helps you keep going for longer.
- Pushing against the poles gives you more forward momentum.
- With greater propulsion and more upper-body muscles working, you tire less quickly. For the same effort, you can maintain a better pace and build endurance.
- By walking faster and further, you burn more calories and improve your cardiovascular fitness.
- By engaging 90% of the body’s muscles, Nordic walking helps you develop a balanced physique while improving your posture and increasing upper-body mobility.
Nordic walking poles with hand straps
One of the most recognisable features of Nordic walking poles is the glove-style hand strap. Unlike the simple wrist loops found on hiking poles, Nordic walking poles usually have a strap with a hand section secured around the wrist and thumb. Why? You need to open your hand during propulsion, releasing the pole, then grip the handle firmly again to push off. The straps keep you connected to your poles, helping you maintain your rhythm and coordination.
Detachable hand straps are the best option. They let you free your hands quickly and easily to pick something up, such as your water bottle.
How to adjust your Nordic walking poles
A common question when choosing walking poles is length: which length should you choose and how do you adjust your poles?
Fixed-length poles are often recommended because they minimise vibration. However, advances in manufacturing mean you can now find high-performance carbon models that also reduce vibration. Adjustable poles have several advantages: they are easier to store and can be used by people of different heights, so you can lend them out. The important thing is to avoid aluminium poles, which transmit too much vibration, and to make sure they have a straight tip.
What length Nordic walking poles should you choose?
Whether a pole is fixed-length or adjustable, you can check the fit by planting it on the ground and holding it with your forearm parallel to the ground. Your elbow should form a right angle. Stand upright for this test, wearing your walking boots, and make sure the pole is perpendicular to the ground. To estimate the right pole length for your height, multiply your height by 0.68. Then check that your forearm and elbow form the right angle described above.
Which tips should you choose for Nordic walking poles?
The rubber feet must also be designed specifically for Nordic walking. Used on hard surfaces, they provide better grip: their bevelled shape sits flush against surfaces such as asphalt. The feet supplied with poles are generally made of rubber, but carbon versions are also available. These are more resistant to wear and last longer. You can remove the feet to expose a hard tip, often made of tungsten carbide, which is recommended for soft ground.
There are two types of Nordic walking pole tips: straight tips and, if you have chosen fixed-length poles, angled tips.
Carbon Nordic walking poles
Nordic walking pole shafts are usually made from a blend of carbon and fibreglass. Look for a high carbon content — at least 50% — to minimise vibration and help protect your joints. A higher carbon content also makes the pole lighter and stronger. For these reasons, it is best to avoid aluminium, which is heavier and does not absorb vibrations as well.
Which grips should you choose for Nordic walking poles?
As explained above, Nordic walking involves releasing and gripping your poles again with every stride. That is why hand straps are essential. Repeating this movement can quickly make your hands sweaty, so choose grips that absorb moisture well to prevent the poles from slipping. There are several options: choose the one that best suits your needs, comfort and, above all, hand shape. The key is a grip that feels as natural and comfortable as possible. Plastic grips, for example, can be slippery and do not absorb sweat, although you can use them with gloves. Cork, foam and rubber grips help manage sweat and provide a secure hold. Cork and rubber are more durable than foam, while foam and cork are lighter.
